Best Foods To Eat Before Running
Best Foods To Eat Before Running: If you’re like me, the first thing that comes to your mind when someone mentions exercise is “I don’t have time for it.” I’m constantly juggling work, errands, family obligations, house chores, laundry and cooking, not to mention all my other responsibilities. And if there’s one thing I hate doing more than anything else in this world, it’s exercising. But did you know that one of the best ways to get fit is by incorporating small amounts of activity into your daily routine? The key here isn’t necessarily how long or far you go; it’s simply making sure you move around at least once an hour. It doesn’t even need to be vigorous exercise.
In fact, you could burn as much as 500 calories in just 10 minutes of brisk walking! Here are some tips on getting started now.
– Get moving throughout the day – Don’t sit still for hours every day. Make sure you take breaks during the day to stretch, walk up and downstairs, do light stretches or stand up from your desk, and pace while talking on the phone. Even better, try to incorporate these activities into your daily routine: wash dishes standing up instead of sitting down, put groceries away standing up rather than using a cart, park farther away so you’ll have to walk further to get back to your car, etc…
– Start slowly – If you haven’t exercised in years, start out slow. Take baby steps and build up gradually until you reach your goal.
– Do interval training – Interval training is basically alternating periods of high intensity workouts with lower intensity ones. For example, after warming up for 5 minutes, run for 2 minutes at full speed then 1 minute at half-speed, repeating this sequence 3 times. Then cool down for another 5 minutes. This type of workout can help increase endurance and reduce muscle soreness.
– Drink water – Staying hydrated will keep you going longer and prevent dehydration.
– Have a pre-workout snack – Eating something about 30 minutes before working out helps curb cravings and prevents stomach upset. Some suggestions include carrot sticks (high in vitamin A), celery, yogurt, cottage cheese, bananas, rice cakes, nuts, dried fruits, trail mix, peanut butter crackers, raisins, almonds and grapes.
– Try eating right – When you’re trying to lose weight, make sure you balance your meals between carbohydrates, protein and healthy fats. Also, avoid fried foods, sodas, trans fats, white flour products, processed meats, alcohol and caffeine.
– Keep track of progress – As you gain fitness experience, you may want to change what works best for you. You may find that you enjoy intervals better than moderate cardio, or vice versa. Or maybe what used to give you trouble becomes easier over time. Whatever happens, be aware of what you’ve accomplished and celebrate each milestone along the way.
– Listen to your body – Be mindful of how your body feels. If you feel winded after a few minutes, ease off.
– Consider supplements – There are many supplements available today designed specifically to boost energy levels and improve athletic performance. Examples include amino acids, vitamins B6, B12 and C, CoQ10, chromium picolinate, green tea extract, L-theanine and creatine monohydrate. However, before you add them to your regimen, talk to your doctor to see if they’re appropriate for you. They may interfere with medications or conditions such as diabetes, hypertension or kidney disease.
– Use music – Music has been shown to enhance moods, focus and strength gains. So turn on some tunes and dance around like crazy!
– Focus on technique – Proper form is essential to avoiding injury. Spend time learning proper running posture, stride length, cadence, arm swing, breathing techniques and stretching.
– Stay positive – Having a positive attitude goes a long way toward helping you succeed. Set goals but stay flexible. Remember, consistency is the key.
Exercise regularly and watch your waistline. These simple tips and ideas will help you get the most out of your daily physical activity. You’ll also be able to maintain your motivation and continue to reach your goals.
Here’s some additional information regarding the topic discussed above:
Bananas contain potassium which is important for heart health. Bananas are also rich in fiber and antioxidants. They provide great fuel for your workouts and help regulate blood sugar levels. Best bet? Just peel ’em, slice ’em and toss ’em in your mouth, plain and simple!
Energy bars contain tons of nutrients, including iron, calcium and zinc. Plus, they come in a range of flavors and taste delicious. My favorite brand is Clif®.
Smoothies combine milk, yogurt, fruit juice, ice cream, and sometimes whipped cream into one easy-to-make drink. They’re packed with protein, vitamins, and minerals, plus dietary fiber and antioxidants. Smoothies taste great and provide a quick source of nutrition. Choose frozen fruits, vegetables, and/or greens. Add skim milk and yogurt for added flavor (try vanilla-flavored soy milk).
Oatmeal is a versatile food that can easily become part of your morning routine. Simply cook oatmeal according to package directions and top with fresh berries, sliced strawberries, blueberries, raspberries, chopped peaches, or whatever suits your fancy.
Whole grain bagels are extremely nutritious and loaded with fiber, complex carbs, and omega 3 fatty acids. Although they typically cost more per serving than regular bagels, they are worth paying extra because they pack fewer calories and sodium.
Yogurt is made from fermented dairy products and contains probiotics. Probiotics are live microorganisms that aid digestion and promote intestinal health. Yogurts containing active cultures offer the most benefit. Look for brands such as Chobani®, Yoplait®, and Dannon®.
Fruit smoothies are tasty alternatives to sugary drinks. Since fruits are naturally sweet, they aren’t artificially sweetened. Plus, they supply the necessary vitamins and minerals. Simply blend together with natural ingredients such as skim milk, yogurt, fruit, and ice.
The bottom line is that you should choose foods based on their nutritional value rather than their caloric content. Of course, you should always check labels and select those that are the lowest in calories and saturated fat. Avoid junk foods like chips, cookies, and fast food. Instead, opt for healthier options such as salads, lean meat, fish, and whole grains. Another option would be to prepare your own meals at home. All things considered, choosing nutrient-dense foods is the best approach for attaining optimal wellness.
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